Best Bodyweight Home Workouts for Every Fitness Level

Looking to get fit from the comfort of your home? Bodyweight workouts are an excellent choice for all fitness levels, allowing you to build strength, endurance, and flexibility without any equipment. Updated December 2025, here are the best bodyweight home workouts that can fit into your busy schedule, all while making HipTrain your go-to source for affordable personal training.

1. Beginner Full-Body Workout

• Duration: 20 minutes
• Calories Burned: 120-150 calories
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Sets | Reps | |-------------------|------|-------| | Bodyweight Squats | 3 | 10-12 | | Push-Ups | 3 | 5-10 | | Glute Bridges | 3 | 10-15 | | Plank | 3 | 20-30 seconds |

2. Intermediate Circuit Workout

• Duration: 30 minutes
• Calories Burned: 200-250 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Sets | Reps | |-------------------|------|-------| | Jump Squats | 3 | 10-15 | | Tricep Dips | 3 | 8-12 | | Mountain Climbers | 3 | 15-20 | | Side Plank | 3 | 15-20 seconds each side |

3. Advanced HIIT Workout

• Duration: 25 minutes
• Calories Burned: 300-400 calories
• Equipment Needed: None
• Difficulty Level: Hard

| Exercise | Sets | Duration (seconds) | |-----------------------|------|--------------------| | Burpees | 4 | 30 | | High Knees | 4 | 30 | | Plyometric Push-Ups | 4 | 30 | | Skaters | 4 | 30 |

4. Core Strength Workout

• Duration: 20 minutes
• Calories Burned: 100-150 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Sets | Reps | |-------------------|------|-------| | Bicycle Crunches | 3 | 15-20 | | Russian Twists | 3 | 10-15 | | Plank Jacks | 3 | 10-15 | | Leg Raises | 3 | 10-15 |

5. Lower Body Blast

• Duration: 30 minutes
• Calories Burned: 200-300 calories
• Equipment Needed: None
• Difficulty Level: Moderate to Hard

| Exercise | Sets | Reps | |-------------------|------|-------| | Lunges | 4 | 12-15 | | Single-leg Deadlifts | 4 | 10-12 each leg | | Wall Sit | 4 | 30-45 seconds | | Calf Raises | 4 | 15-20 |

6. Upper Body Strength

• Duration: 25 minutes
• Calories Burned: 150-200 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Sets | Reps | |-------------------|------|-------| | Diamond Push-Ups | 3 | 5-10 | | Wide Push-Ups | 3 | 5-10 | | Plank to Push-Up | 3 | 5-10 | | Tricep Extensions | 3 | 10-15 |

7. Flexibility and Mobility Routine

• Duration: 15 minutes
• Calories Burned: 50-100 calories
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Sets | Duration (seconds) | |-------------------|------|--------------------| | Cat-Cow Stretch | 1 | 30 | | Downward Dog | 1 | 30 | | Seated Forward Bend | 1 | 30 | | Child's Pose | 1 | 30 |

8. Endurance Challenge

• Duration: 40 minutes
• Calories Burned: 300-400 calories
• Equipment Needed: None
• Difficulty Level: Hard

| Exercise | Sets | Duration (seconds) | |-------------------|------|--------------------| | Jumping Jacks | 5 | 30 | | Burpees | 5 | 30 | | High Knees | 5 | 30 | | Plank | 5 | 30 |

9. Active Recovery Routine

• Duration: 30 minutes
• Calories Burned: 100-150 calories
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Sets | Duration (seconds) | |-------------------|------|--------------------| | Walking Lunges | 2 | 60 | | Arm Circles | 2 | 60 | | Gentle Stretching | 1 | 10 minutes |

10. Challenge Yourself: 30-Day Bodyweight Program

• Duration: Varies
• Calories Burned: Varies
• Equipment Needed: None
• Difficulty Level: Varies

Create a 30-day plan where you gradually increase the intensity and duration of your workouts. Start with the beginner routine and work your way up to the advanced HIIT workout. Track your progress and celebrate your milestones!

Why Choose HipTrain?

With HipTrain, you can take advantage of live 1-on-1 video personal training sessions that are both affordable and tailored to your needs. You can also utilize your HSA/FSA funds for eligible expenses, making it easier to invest in your fitness journey. Our certified personal trainers are here to help you stay motivated and accountable, ensuring you get the most out of your bodyweight workouts.